Sports Drinks: When and Why to Use Them

Have you read a few of our posts and noticed we mention sports drinks from time to time? Feeling confused because you thought these sugary drinks were something to avoid? Here's the explanation you've been waiting for.

As mentioned in our post on fueling during exercise, there are certain conditions where in-workout nutrition may be necessary: training on an empty stomach, doing an interval workout, or exercising for more than 60 minutes. In these cases, your body needs carbohydrates, fluids, and electrolytes in precise amounts, as there’s a maximum absorption rate for each of them during effort.

Sports drinks are specifically designed to provide all three in optimal proportions. Their bad reputation comes from being consumed regularly in inactive contexts. In those cases, they can be swapped for a lower-sugar version if you prefer. But when you do need fuel during exercise, aim for 4–8% carbohydrates, which translates to 40–80 g of carbs per liter of fluid. For reference, regular Gatorade contains about 6%.

You can also make your own at home: mix 500 mL of your favorite juice, 500 mL of water, and a pinch of salt. You’ll also find more recipes online, like those featured on the Maple from Quebec website—many include the carbohydrate content for easier planning.

Happy hydrating!